Warm up: 400 m run; 10 pass thrus, 10 windmills; 2 x 10 jump lunges, 30 s hs hold, 10 squats; Burgener as a group; mob--wrists, archer arms, hips
Skill Focus: Power Snatch & Snatch
Warm up and build to working weight
Level 3
1 power snatch every 30 s and 1 snatch otm (on the minute) for 12 min
use 80% of your 1 rm snatch
Level 1 & 2
1 hps every 30 s and 1 power snatch otm Level (use a weight that is
challenging yet you can maintain proper form/technique)
WOD
Levels 2 & 3
30 du’s
20 russian twists (10 ea) 45#/25#
200 m run
Level 1
30 du/attempts – 90 singles
20 russian twists (10 ea)
200 m run
4 RFT
Post snatch weight used/time for score
Happy 23rd Birthday to Kayla!
A great little story. . . Kayla teaches special needs children; today was the first day of school. In order to improve cognitive function she starts the day off with some physical activity. Today they went for a run and one little guy tore out of her hand and started sprinting on the track. Not a problem for Kayla who sprinted right after him and caught him while the other teachers just watched. He just smiled at her. Kayla, we hope your day was very special.
Skill Focus: Power Snatch & Snatch
Warm up and build to working weight
Level 3
1 power snatch every 30 s and 1 snatch otm (on the minute) for 12 min
use 80% of your 1 rm snatch
Level 1 & 2
1 hps every 30 s and 1 power snatch otm Level (use a weight that is
challenging yet you can maintain proper form/technique)
WOD
Levels 2 & 3
30 du’s
20 russian twists (10 ea) 45#/25#
200 m run
Level 1
30 du/attempts – 90 singles
20 russian twists (10 ea)
200 m run
4 RFT
Post snatch weight used/time for score
Happy 23rd Birthday to Kayla!
Image
A great little story. . . Kayla teaches special needs children; today was the first day of school. In order to improve cognitive function she starts the day off with some physical activity. Today they went for a run and one little guy tore out of her hand and started sprinting on the track. Not a problem for Kayla who sprinted right after him and caught him while the other teachers just watched. He just smiled at her. Kayla, we hope your day was very special.
Image
Image
